Habit Stacking: Practical Examples to Simplify Your Daily Routine

One of my go-to tricks for introducing a new habit is habit stacking. This is when you start a new habit by attaching it to an existing one to make it easier to adopt.

For example, let’s say you’re already brushing your teeth (hopefully 🤞🏼). You could pair that habit with something simple, like a neck or shoulder stretch as you're checking out your pearly whites. Over time, that stretch becomes as automatic as the toothpaste squeeze.

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Why Habit Stacking Works

It’s all about psychology. Our brains love routines because they save mental energy. When you link a new habit to an old one, it uses an existing neural pathway to make the new habit easier to adopt. This makes the new habit feel more natural over time.

Plus, starting small means you’re not overwhelming yourself. It’s a low-pressure way to sneak positive changes into your day without feeling like you’re signing up for a life overhaul. Win-win!

Practical Habit Stacking Examples

Here’s how you can use habit stacking to improve your health, productivity, and self-care:

For Health

Existing Habit	New Habit
Brew your morning coffee.	Take your vitamins while it brews. Do five quick squats while waiting for it to finish brewing.
Sit down to eat dinner.	Add a vegetable to your plate before anything else. Pause to take three mindful breaths before your first bite.

For Productivity

Existing Habit	New Habit
Open your laptop to start work.	Write down your top three priorities for the day before checking emails. Clear your desk of any clutter for two minutes.
Finish a meeting.	Stand up and stretch for 30 seconds. Jot down one key takeaway or action item from the meeting.
Pick up your phone to check notifications.	Delete one unnecessary email or message. Take a deep breath and set an intention for how you’ll respond before typing anything.

For Self-Care

Existing Habit	New Habit
Lay down for bed.	Take three deep breaths to relax your mind and body before drifting off.
Take a shower.	Use that time to mentally unwind by thinking of three good things that happened that day. Listen to calming music or a short mindfulness meditation during your shower.

How to Build Your Own Habit Stacks

1. Start Small: Choose a tiny habit that feels almost too easy. It’s better to aim low and succeed than aim high and crash.

   Here are three examples to inspire you:

   • Wake-Up Water: As soon as your alarm goes off, drink a sip of water from the glass you keep on your nightstand.

   • Pocket Check: Every time you grab your keys, take a moment to check your posture.

   • Pause to Breathe: Before hitting "send" on an email, pause for one deep breath to center yourself.

2. Pair It Wisely: Attach the new habit to something you’re already doing consistently. Morning coffee, your commute, brushing your teeth—whatever fits.

3. Stay Flexible: If one stack isn’t working, tweak it until it feels natural. Progress over perfection!

   
   

The Takeaway

By tying new habits to your existing routine, you can make growth feel natural and manageable.

What habit will you stack first? Let me know in the comments!